WOD
Warm-up
Dynamic Warm-up/Stretch
2 Sets
10+10 Supinated + Pronated Banded Pullapart
12 Alternating Push-up Toe Touch
8/6 Calorie Row Sprint
Conditioning
“Demetrius”
For Time:
20-16-12-8-4
Bench Press (155/105)
Calorie Row
Strength
3 Sets
12 DB Glute Bridge Floor Press
12e/arm DB Elbowing Row
15 DB Crush Grip Curl